Chapter 1: Understanding Fit Aging

The insights shared in this fitness guide are intended for educational purposes and are not a substitute for professional medical advice.

When I was a professional athlete, I learned that it’s often more beneficial to understand what to avoid than to simply know what to do. For instance, at 44, while attending a hot yoga class, I realized certain poses could put my back at risk, prompting me to opt out altogether. Navigating the challenges of aging as an athlete can feel like solving a complex puzzle. Where should you begin? What areas should you emphasize or let go of? Which fitness community should you join? How can you enhance your health while avoiding injuries?

Let’s dive in and explore.

Too Many Choices Can Be Overwhelming

Regardless of your current fitness level, a multitude of options is available—whether you choose to join a gym, train individually for an event, or participate in hybrid fitness communities such as Swish House, Title Boxing Club, Deka, Hyrox, or CrossFit.

The difficulty for aging athletes lies in selecting the right fitness approach that fosters accountability and promotes a healthier lifestyle. It’s crucial to recognize that enhancing your fitness routine is not just about adding new activities, but also about identifying what to eliminate.

Begin by listing activities that make you feel better, enhance your health, reduce injury risk, boost your energy, and improve your mental well-being. Most importantly, focus on those activities that you either enjoy or are curious about (in other words, eliminate fitness trends you dislike). Choose one and dedicate yourself to it daily.

The video titled "12 Predictors of VERY Poor Health as You Age! (FIX WHILE YOU CAN)" provides valuable insights into maintaining health as you age. It highlights key factors to consider to avoid detrimental health outcomes.

Addressing Low Energy Levels

As we age, energy levels naturally decline. This decrease often occurs because we move our bodies less than we did in our younger years.

If you consistently avoid activities that encourage movement, your body will adapt by requiring less energy. For example, if you're striving for fitness, why park as close as possible to the grocery store or office? If your goal is to maintain a lean physique, why choose to drive two miles to work instead of biking or walking?

If you wish to reduce body fat, enhance endurance, and increase energy, why consume processed foods loaded with chemicals, preservatives, and empty carbohydrates?

Digging deeper often reveals a disconnect between our desires for health and our choices (like indulging in excessive crab cakes and feeling unwell afterward). We may find ourselves opting for the escalator instead of taking the stairs, all while carrying our bags at the airport.

It’s human nature to gravitate toward convenience, but it’s crucial to break free from this mindset. Avoiding movement in our daily lives only leads to reduced energy for our future selves. Instead, make daily physical activity a core part of your identity. Regardless of age, we are all athletes; the more you embrace this identity, the more you become a proactive mover rather than a passive participant.

A Simple Change for Better Fitness

Consider reducing the frequency of dining out or ordering takeout. If you must eat out, set a rule to select the healthiest option on the menu.

Relying on others to prepare your meals often means ingesting high levels of saturated fats, sugars, and empty calories. The most effective way to enhance your health is to take charge of your food preparation and purchasing.

The key battle for better health is won at the grocery store, not in your pantry. Avoid aisles filled with processed foods, sweets, and junk snacks. I, too, can easily consume an entire box of Oreos if they’re within reach! The true victory lies in the choices made while shopping.

Shop like an athlete. Stick to the aisles filled with fresh fruits, vegetables, and lean proteins. Aim to buy colorful, nutrient-rich foods from the earth (try to include a variety of colors in your selections). Focus on increasing protein, fiber, and sourcing carbohydrates from high-fiber vegetables.

Cooking, purchasing, and preparing healthy meals is a straightforward yet effective strategy for aging well as an athlete.

The Importance of Hydration

Are you consuming enough water?

Most of us aren’t. Carry a full water bottle with you at all times. If plain water doesn’t appeal to you, consider adding zero-calorie hydration powders (like a quarter scoop of BioSteel pink lemonade or my favorite: tart cherry concentrate) to enhance your daily water intake.

The more you hydrate, the fuller you feel, which can help reduce your food intake. Conversely, insufficient water consumption may lead to increased snacking.

If a significant portion of your sugar intake stems from attempts to stay hydrated, it’s time to reflect on why you might be drawn to sugary beverages or soda, which will ultimately impact your future well-being.

Embracing Technology for Awareness

This is where fitness trackers and pedometers come into play.

These devices allow you to monitor your steps, elevation, activity levels, and overall movement throughout the day, week, month, and year. The best athletes are those who consistently train, run, lift, and remain active!

Conversely, less committed athletes often take the easy route. Embrace technology, stay hydrated, win the battle at the grocery store, prepare healthier meals, and prioritize daily movement. It's time to reject the path of least effort.

Chapter 2: Leveraging Knowledge for Athletic Longevity

The second video titled "Joe Friel: Part 2 of Science-Based Training for Older Athletes" offers essential strategies and insights for older athletes aiming to maintain peak performance through evidence-based training methods.

About the Author:

Hi, I'm Trev—an NBA veteran and former professional athlete, sharing insights on fitness, personal growth, and wisdom.